How to Keep a Clear Mind at Work

We are all super busy. At work, outside of it, and in our personal lives.

We often hear people saying that they need more than 24h per day to be able to handle everything and take time for themselves.

But the reality is, we all have the same 24h. Some people just seem to make it look more easy and manageable. But how do they do it?

Getting things off your mind to be able to focus on work is easier said than done. Anxiety rises, fatigue kicks in, and worries just don’t go away. The more clustered your mind is, the harder it will be for you to concentrate and be efficient in your job.

In today’s busy world, we need to prioritise things so we can make the most of our most powerful tool – our mind!

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First thing’s first – your personal life!

I know we are talking about work here, but I also need to mention the basics outside work – enough sleep, a balanced diet, and exercise are a must!?There is no way you can have a healthy mind without a healthy body, they just work hand in hand.

So, if you are having problems with one of these three, work on that first, get your diet in check, a workout buddy and put that phone down earlier at night so you can get some decent sleep.

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Now let’s talk about mindfulness at work!

Believe it or not, one of the main sources of distraction is the act of trying to remember everything – all the little tasks, commitments, deadlines, meetings etc. Having to go over and over that list in your mind will lead to cognitive overload.

So get these tasks out of your head and onto paper in a to-do list format. This small task will already free up space in your mind and help you to think more clearly.

Once you have that list, you are ready for the next step – prioritise!

There is no point in creating a to-do list if you don’t know where to start. Look at your list objectively – what do you need to do first, what can be done later, and what can be rescheduled? Be clear and realistic with yourself.

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Now that you have a clear picture of what needs to be done in your day or week, you will need to learn how to say no!

Considering everything that is already on your list, I am sure you can see that you have limited time, and believe me: making a commitment that you can’t keep is far worse than saying no. Learning how to say no will reduce your stress, give you more valuable time to focus on what is important and give you more credibility long term.

What if you can’t say no to a certain person or task? Then be honest with yourself when looking at your to-do list and agree on a deadline that works for you.

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The next step is to start getting things ticked off from that list. Don’t put things off and never leave for tomorrow, that which can be done today. Procrastination only will increase your stress level and get you off track. Delayed tasks will take up space in your head again.

If the task is too long or too boring, instead of not doing it, break it up into parts and take frequent breaks.

While getting things done, avoid interruptions and distractions. Use settings on your email, phone, social media and chats to shut off notifications and let others know you need some uninterrupted time. Establishing boundaries is a great habit and extremely healthy.

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Taking breaks is as important as setting up boundaries. Breaks will help you keep your well-being and mindfulness in check. Small pauses will also help you enhance your attention at work when you return to it.

If you think you are too busy and don’t have time to take breaks, guess what? The breaks are more needed than you realise and they will increase your effectiveness.

A few types of breaks or rest with varying length that you can try throughout the day:

• Go for a walk
• Listen to music
• Take a nap
• Do a guided meditation or try some breathing exercises
• Do a bit of stretching
• Read a chapter of your favourite book
• Play with your pet
• Take a coffee break
• Sit in silence for 5 to 10 minutes

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Meditation can help you to practice mindfulness and overcome negative thoughts. There are a lot of apps that offer guided meditation and plenty of free resources on YouTube. Meditating before going to bed can also really increase your sleep quality. You can start with only 5 minutes a day and increase from there.

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Last but not least – learn how to ask for help! You can ask for help from a friend, colleague, partner, boss or a doctor/therapist. No one can read your mind and everyone is focused on their own life. So be honest about how you feel and what you are experiencing. Vocalizing your feelings is a sign of bravery, will ease your mental strain and will deepen your connection with others. People around you will be able to give you a different perspective, share their personal experiences and you might be helping them too, without even realising!

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All the above are simple and easy steps for you to ease up your mind, increase your productivity and quality of life. Learn how to quiet down and listen to your body.?The more you do it, the easier it gets.

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If you are starting to feel overwhelmed, nothing will help you calm the mind more than a series of long, slow and deep breaths. At any time, you can take a deep inhale, followed by a long exhale to help you ground yourself and be more present. While breathing, make sure you close your eyes and concentrate on your airflow. This will help you to find serenity even in this fast-paced world.

Written by Nicolle De Souza | [email protected]